-We emphasize this one in every class-KEGEL! It truly is important gals, for numerous reasons! We need to kegel throughout pregnancy to improve vaginal tone and increase conscious awareness of the perineum. When it comes time to push your baby out you will want to focus in this area. So, practice practice practice! Whenever you are in the car, on the couch or the toilet!
-Know your birth attendant's philosophy regarding natural (mother led) pushing, restrictions on pushing time etc. Reason being, it is generally believed that if we can push our babies out slow and steady in sync with the natural urge to push, we have time to stretch. There are circumstances though that require "coaching" during pushing.
-Try to avoid lithotomy position or pulling back on your legs while pushing. this tightens the perineum. Practice your SQUATS! Birthing in a squatting position may be gentler on the perineum and as an added bonus you have gravity helping you out! You may also want to consider the side-laying position while birthing, which helps bring about a slow birth therefor fewer tears.
-When in the home stretch (Pardon the pun!), just before your baby's head begins to show, your partner or birth attendant may apply warm compresses to your perineum with firm, steady counter-pressure to give you a bit of relief. You'll want to start pushing more gently as baby's head is crowning-short grunty pushes at this time. When baby's head is crowning, lubricating the perineum with K-Y jelly or oil will help baby slide out.
I will post later on perineal care after birth. Whether healing with or without stitches, we are left a bit sore after giving birth! In the meantime enjoy the time you have at the studio to be with your expectant sisters practicing yoga, sharing your supportive and loving energy, and cultivating strength and wisdom in yourselves! You all are amazing!
